Crush Your Week: 5 Total-Body Strength Workouts Without Weights
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Throughout this week's Crush the Week workouts, courtesy of Spartan SGX Coach Jake Reed, you'll build total-body strength with bodyweight-only workouts. No equipment is needed, but don't worry about monotony. Throughout the five days, you'll do a variety of different workout formats (for time, EMOM, AMRAP, etc.) to constantly keep things heated.
You are your equipment this week. So warm up, dive in, challenge yourself and get stronger. Each workout can be scored, so keep score and challenge a fellow Spartan to some friendly competition. But remember, your greatest competition is you.
What are the benefits of full-body strength workouts?
There are plenty of reasons to add weight to your workouts, but you can also get a bunch of benefits from strictly bodyweight training, including:
- Improved cardiovascular health
- Increased muscular endurance
- Decreased body fat
- Introduction to balance training
- Correcting muscular imbalances
Workout: Monday
Perform 4 rounds for time.
- 200-meter run
- 15 push-ups
- 20 bodyweight squats
Workout: Tuesday
Perform 4 rounds of the circuit in a 20-seconds-on, 10-seconds-off format, resting for 60 seconds between rounds.
- Mountain climbers
- V-ups
- Plank shoulder taps
- High boat to low boat
- Crab toe touch
- Plank up-down
- Sit-ups
- Hand release push-ups
Workout: Wednesday
A 16-minute AMRAP (as many rounds as possible) with no rest between rounds.
- 16 alternating reverse lunges (8 per side)
- 8 eccentric squats with 2-second pause hold at bottom
Workout: Thursday
Three separate EMOM (every minute on the minute) circuits, where you'll perform 3 rounds of each circuit, doing each exercise for the required time or reps, then resting the remainder of each minute. (If the exercise takes the full minute, move right into the next exercise.)
Circuit I
- 20 alternating jump lunges
- Maximum lateral bounds (until failure)
Circuit II
- 40 high knees (count right leg only)
- Maximum butt kicks (until failure)
Circuit III
- 40-second plank
- Maximum hollow hold (until failure)
Workout: Friday
For 15 minutes, start each minute with a number of burpees to match the number of minutes you are at, and finish the rest of the minute with as many sit-ups as you can. For example, at minute 1, do one burpee and then sit-ups for the rest of the minute.
- Minute 1: 1 burpee, maximum sit-ups
- Minute 2: 2 burpees, maximum sit-ups
- Minute 3: 3 burpees, maximum sit-ups
- Continue until reaching 15 minutes
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